By Tasija Karosas, Swimming World College Intern
Athletes all fuel up differently. You will find this even at the highest level. Something that may work for one athlete may not work for another. There are noticeable trends among high-level athletes in performance and fueling. I recently talked with UT Longhorns, Laura Sogar and Madisyn Cox, about the importance of nutrition, food and some of their strategies that have helped them make it to the top.
Sogar has been at the top of her game for what seems like her whole swimming career, but this past summer she has made some exceptional jumps in the pool, cruising to victory in the 200 breast (2:23.54) at Phillips 66 Summer Nationals. Although Sogar’s hard work and dedication has gotten her to the level she is today, she does not underestimate the importance of nutrition.
SW:: Did you notice a change in performance when you started to focus on how you fueled your body?
LS: Absolutely! The effects of some long-term diet changes on my performance have become extremely apparent to me. About a year ago I made a conscious effort to cut out highly processed foods and after a little while I started noticing dramatic effects. My training improved, I got sick less often and I got much stronger. Now I try to stick to the outer edges of the grocery store where the produce and perishables are.
SW: Have you ever tried cutting out any food? If so, what and how did it impact your performance?
LS: My rule of thumb has become: if I don’t recognize the words on the nutrition label then I don’t need to be eating that item. I haven’t cut out specific food items, I just try to practice moderation and eat “real” versions of foods. I found that when I started to focus on eating nutrient-rich foods instead of strictly watching calories, my cravings went down dramatically and I lost fat mass because I wasn’t filling up on empty calories, each food was being consumed for a specific purpose.
SW: What are your favorite snacks to bring to a swim meet?
LS: Fruits are some of my favorite things to bring to a meet but there are also some great natural energy bars out there which are good for something with protein. I also have recently discovered CocoLibre Coconut water with protein. It’s a great recovery drink for post practice or racing.
SW: What is your favorite meal to eat during a big meet?
LS: I don’t have a specific meal that I go to but I like to eat how I would before a tough workout- a meal that contains a solid amount of protein, lots of vegetables and a healthy source of carbs like rice, quinoa or orzo.
SW: What is your favorite food? Any guilty pleasures?
LS: I like so many different foods, but I have to say chips and salsa might be my favorite. I try to keep sweets to a minimum but I really really enjoy a piece of dark chocolate with a cup of coffee. Or birthday cake!
Photo Courtesy: Cody Cox
Madisyn Cox made huge leaps in her swimming career these past few years. Cox went into college swimming full force, excelling from her first meet with the Texas Longhorns. This past summer, Cox made her mark at Phillips 66 Nationals in the 200 IM with a 2:10.75– rocketing her to top 10 in the world. Although her strength and will power have gotten her to where she is now, Cox expresses that fueling every day for practice is a top priority.
SW: Did you notice a change in performance when you started to focus on how you fueled your body?
MC: In high school, I went from cross country practice to swim practice. I never ate enough for the amount I was working out, nor did I focus on fueling. Swim practices always seems to be hit or miss. Since college I have thought about it so much more, and once I started tuning in to what I ate I found my practices to be much more consistent.
SW: Have you ever tried cutting out any food? If so, what, and how did it impact your performance?
MC: The summer going into college I went vegetarian. I did not think this was going to be a problem but I never supplemented protein back into my diet with other food. I lost muscle mass and my training and racing suffered.
SW: What are your favorite snacks to bring to a swim meet?
MC: Two and a half hours before a finals race I eat a turkey sandwich (wheat bread and turkey). If it’s a longer session I like to eat bananas and Gatorade in between my races.
SW: What is your favorite meal to eat during a big meet?
MC: At almost every meet I eat spaghetti and meatballs with salad- it’s my good juju food!
SW: What is your favorite food? Any guilty pleasures?
MC: I absolutely love lobster, but I would have to say that my guilty pleasure is kettle corn and the Ben & Jerry’s “The Tonight Dough.”
Nice article, Tasija. What a cool surprise to see your name. Swimming World College Intern. Good for you!